Olive Oil
Olive oil, a staple in the Mediterranean diet, is a heart-healthy fat that offers numerous benefits. Rich in monounsaturated fats and antioxidants, olive oil has been linked to reduced inflammation and improved cholesterol levels. Studies suggest that incorporating olive oil into the diet may contribute to a lower risk of heart disease. [10]
Whether used for cooking or as a flavorful addition to salads, olive oil provides a delicious and heart-protective component to meals. Choosing this heart-healthy fat over saturated fats found in some cooking oils supports overall cardiovascular well-being.
In summary, adopting a cardiac-friendly diet involves a diverse range of nutrient-rich foods, each contributing to heart health in unique ways. Incorporating fruits, vegetables, whole grains, oily fish, nuts, seeds, legumes, low-fat dairy, lean meats, and olive oil into your daily meals provides a comprehensive approach to supporting cardiovascular well-being. Making mindful choices within each food category contributes to a heart-healthy lifestyle that is both delicious and nourishing.
Reference:
[1] https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031
[2] https://www.nature.com/articles/1002212
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713921/
[4] https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031
[5] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
[6] https://www.fda.gov/media/102331/download
[7] https://scholar.google.com/scholar?hl=en&as_sdt=0,5&q=nuts+effect+on+cholesterol&oq=nuts+effect+on+#p=EZ3IPA8V0XYJ
[8] https://www.ahajournals.org/doi/10.1161/CIR.0000000000001031
[9] https://apjcn.nhri.org.tw/server/apjcn/14/2/113.pdf
[10] https://link.springer.com/article/10.1007/s10787-008-8019-6
